10 Burpees on coaches cadence + 200m skip
Line Drills:
Side shuffle
Spiderman lunge
Lungeback Lean Back
Lunge Behinds

Red Band Glute Warm up:
10 Slow Squats
10 Lateral Walks
10 Forward and Back

Pigeon pose, sampson stretch, quad stretch

RX+
AMRAP x 12
9 Air Squats
3 Strict Ring Dips
*add 3 reps to each movement each round

RX
AMRAP x 12
9 Air Squats
3 Ring Dips
*add 3 reps to each movement each round

SC
AMRAP x 12
9 Air Squats
3 Pushups
*add 3 reps to each movement each round

1-2 minutes groin
1-2 minutes pecs